Learning to kip very excited. People in the gym look at me like i crazy so I must be doing something right

Comment #3 - Posted by: hollyhog at June 10, 2013 7:16 PM

subbed 1 pood kb.

9:39. 7 seconds faster than last time, but still not that fast. Mostly a mental game this time.

Comment #4 - Posted by: Sinal M/34/5'9"/216 at June 10, 2013 7:47 PM

Please help, what is the correct form for the KB snatch? Too many versions on you tube. Should each rep start at the between the leg swing or the ground? Should the motion be continuous until overhead or should the KB stop around the shoulder and require a press to get it overhead? Please advise.

Comment #5 - Posted by: TS at June 10, 2013 8:11 PM

Question... 1.5 pood is heavy for me, should I use 20kg (1.25 pood) KB to keep intensity high or go for 1.5 and have to break it up?

Comment #6 - Posted by: Slim at June 10, 2013 11:05 PM

06:33 RX
M/37/180
There should be some fast times on this. Come on folks, smash it!

Comment #7 - Posted by: Rob Walker at June 10, 2013 11:53 PM

8:17 rx

Comment #8 - Posted by: Jeremy at June 11, 2013 1:36 AM

Are the reps for snatches per arm?

So 21 snatches per arm, then 15 per arm etc or is it split between both arms?

Comment #9 - Posted by: Jake at June 11, 2013 2:11 AM

M/47/180

1pood

8:39

Comment #10 - Posted by: Cosmo at June 11, 2013 2:27 AM

M/27/170
12:00 RX
Afghan heat killed me today

Comment #11 - Posted by: Will at June 11, 2013 2:43 AM

M/32/195

9:34 RX
Afghan heat had the kettle bell and the PU bar burning hot, had to stop and cool them off a few times, also lack of callous maintenance got me today, ripped 2 callous off on the P/U which made the rest of the sets less pleasant.

Comment #12 - Posted by: mwallace8010 at June 11, 2013 2:59 AM

RX'd 9:32

Comment #13 - Posted by: fitfo10 at June 11, 2013 3:01 AM

sqt snatches or power?

Comment #14 - Posted by: Bruce at June 11, 2013 3:55 AM

as RX'd
11:34
I agree with Will, this Afghan heat nearly got me today. 110F in Kandahar. Maybe I should start working out in the mornings...

Comment #15 - Posted by: Dan at June 11, 2013 4:06 AM

Question!?!?

I am new to CF and I am a little confused as to what 21-15 or 50-40-30-20 means...

at #12 Bruce- I am not sure I have ever seen a squat snatch with a Kettlebell snatch, it is typically a power snatch with the weight distribution...

at #14 Crystal Shelton... For a workout like this, even though it does not say, it is "For Time"... so the 21-15-9 indicates the amount of reps that you do... In another sense, the workout is three rounds, you go through each movement doing 21 reps in the first round, then immediately onto the secound round, doing 15 reps of each movement... If the weights are high for you, scale them a bit... There is no point of doing a workout that gets you injured, but remember, "If the workout is challenging you, it isn't changing you"...

Hope this helps...

Comment #19 - Posted by: Nick M. at June 11, 2013 4:42 AM

F/43/5'6"/140

25# KB

11:52

B-day today; happy to be able to CF and enjoy life, family...many blessings.

Comment #20 - Posted by: mom to five at June 11, 2013 4:46 AM

@J Hall
Simple solution--have your friend move to an easier region. That's what competitors do, not whine about the rules of the game and wish they'd change to accommodate you.

Comment #21 - Posted by: PowerOfOne at June 11, 2013 4:57 AM

J. Hall, as with anything in life, its not always fair nor will it always makes sense. In order to win, you gotta play the game, and in this game you gotta play by their rules. As far as asking questions for your brother in law, I'm pretty sure he understands what he needs to do to improve his place, no region has an "advantage" over another, and if you're going to use that argument I suggest you post somewhere else, excuses are for people who really don't have an argument. Have a wonderful day

@Bruce - check out the KB snatch vids on YouTube, they're similar to one-arm KB swings with a "punch" at the end

@ mom to five - happy birthday

@ J.Hall - your comments must be embarrassing for Nick Fory. He will now be known not for his CrossFit achievements, but as the guy with a misguided, petty, sore loser for a brother-in-law. Move to another region to win, or STFU

@16 J Hall
This is not the forum. Nick did an amazing job and he is a beast and he 'might' have qualified in another region, but, that is not for us to argue. Be proud of his accomplishments and continue to support him. I can't wait to see him compete next year.

F/51/5'6/120
20# kettlebell
Red band for pull ups
9:10
Doing the recon pull up program so I did them first up to 38 dead hang in about 5 minutes. Anybody familiar with how to do this and not interfere with the wod please help. Highly recommend this for anybody needing help with pull ups. I couldn't do 2 dead hang before I started this. Thanks

Comment #33 - Posted by: D.S. at June 11, 2013 6:30 AM

8:14 as RXd
Kipping Pullups wern't working out since im getting used to Rogue'd individual pullup bar. Great workout though

@Sam - It takes time to learn how not to smash your forearm. I think what I end up doing it squeezing the handle as I flip the KB over my hand, slowing it just enough to not smash my forearm every time.

Comment #45 - Posted by: Cipper at June 11, 2013 7:40 AM

Subbed a 30lb dumbbell due to no kettleball and not feeling confident enough for a higher weight.

21:04

Comment #46 - Posted by: MDK at June 11, 2013 7:47 AM

@Sam and anyone asking about kettlebell hitting forearm, I tried the efficiency suggestions in a video I found on the internet, "CrossFit - Coaching Session: Kettlebell Snatch with John Kaupp", and it worked for me during practice. I'll let you know if it also worked during the WOD later.

M/165/5"9/26
10:15 had to drop to 1pood half way through because left shoulder was bothering me with the snatches.

Comment #63 - Posted by: Tyler at June 11, 2013 10:06 AM

@39. In hotel, sub inverted rows (get under the table or desk long ways on your back, grab the edge of the table or desk with an overhand grip, dead hang while keeping the core straight, pull to chest).

Comment #64 - Posted by: Carl at June 11, 2013 10:12 AM

M/49/5'8"/213

8:01 - No KB so used 55# DB

Not sure if it's an RX since the top movement is different with the DB. I guess as far as I interpret it, I'll count it as RX'd.

Comment #65 - Posted by: Mike/UT at June 11, 2013 10:15 AM

Warmup up: 4 rounds
400 m
10 burpees

WOD- 15:16 Rxd
.
I need to find a way not to bang my wrist, it slowed me down a lot, that hurt.

They took my comments down so sorry if this was the wrong forum. I'm not whining for my brother-n-law, he never would ask the question to HQ. I would never do anything to embarrass him or try and bring down the other regions. I was asking a question to HQ for myself. That's why I put the disclaimer to let everyone know I was bias. Those of you who stated he knew the rules and got beat, you are correct. I'm not misguided, petty or a sore loser Mr. Joe Northside, all those guys deserve/earned a shot at CA, no need to tell someone to STFU.

First CF workout I've ever done. Substituted 40lb kb, and focused more on form than time. Snatch felt good. I was winded and sweating like crazy. KB grip was thicker than expected, but it worked out fine. Pull ups were terrible. Could only do 3-4 at a time. Looking forward to more.

8.29 rx'd
Imagined alot faster. First time doing kb snatch and although my form wasnt perfect every rep I think I got it down. Worst part was the handle rotating over and back in the hand. Had to stop a few times just because my hands were on fire.Not sure if the painted handles on my kb were the reason.Is this a problem with cast metal kb's anyone?

When in depression you want to isolate. For me, that is because you don't feel like your self, you have nothing to say, you can't get out of your own head. That is why I have had to call on my community for accountability. Today, two dear friends met me in the park for this workout. One of the things that I have always loved about CF is the community aspect. Members of the body helping, equipping, and encouraging. Fortunately, I have built in enough accountability that I could not go too long in isolation without someone from my community seeking to find me. I certainly don't always get this right. But today I am grateful for the community that surrounds me. I am challenged to receive the love that is offered to me. I prefer to give rather than receive, but God has me in a season of receiving. I pray that all of you have community that you can be real with.
Thanks for being my online community (a first for me). Hope you don't mind my posts. I just plan to do it for 30 days in hope that it might be a part of how I get healed.

Hi! I just started crossfit and i couldn't acomplish one single pull-up after those snatches...
is that normal? =(

Comment #180 - Posted by: Fabio at June 12, 2013 8:01 AM

PR: 9:56
Watch video, wear gloves. Pretty good smoker.

Comment #181 - Posted by: Xman at June 12, 2013 8:03 AM

F/28/145lb/5'4

1 pood @14:12

Comment #182 - Posted by: Andrea at June 12, 2013 8:32 AM

Subbed 20kg kb snatch and jumping pullups
11.55

Comment #183 - Posted by: Andrea at June 12, 2013 8:35 AM

F/34/5'6"/137

11:54

mods:
18lb kb
60lb assisted pull-ups

Felt good - was able to push myself for the first time in several days b/c I finally was kid-free for my wkt

Comment #184 - Posted by: MonkeybarMama at June 12, 2013 8:54 AM

21:35 with 55# KB and assisted pullups.

Love KB workouts. Hate Pullups. This was my first time doing KB snatches at this weight but was able to get through them fairly well. The pullups really slowed me down even assisted.

@ everyone with issues smashing wrists/forearms, check out some of Pavel's videos and descriptions for KB snatches. He calls the technique "taming the arc" where the swing is not fully extended (closer to a high pull movement) and when the KB is just about at the top of your head you "pull back and punch through" to full extension. Also make sure the KB is staying in front of your body through the move rather than to the side which can leave your shoulders open to injury.

Comment #185 - Posted by: JWG m/31/6'1"/225 at June 12, 2013 9:18 AM

11:30

Comment #186 - Posted by: Mart at June 12, 2013 9:23 AM

Sub 1 pood

9:43

Comment #187 - Posted by: TVis at June 12, 2013 9:39 AM

20kg kettle bell
12.01

Comment #188 - Posted by: marc 43/200/6' at June 12, 2013 10:00 AM

16:51

Comment #189 - Posted by: myles456 at June 12, 2013 10:23 AM

55# dumbbell
5:05
Go Navy

Comment #190 - Posted by: pittrugbyguy at June 12, 2013 10:30 AM

M/53/6'3"/165

1 pood
9:35

Smoked by Kevin C. and JuliePlatt (among others).
I was going to say that at least I'm 10 years older than Julie, but Kevin shoots that excuse down - hard.

Tried again - got 2 rounds done this time in 9 minutes, before I lost my pull-ups completely.

Did first round in just over 4 mins.

Comment #219 - Posted by: mikeyb m/52/182 at June 13, 2013 3:49 PM

as rx'd

13:00

not happy with the time, because I should've done the pullups unbroken, but my forearms were on fire

Comment #220 - Posted by: Saam at June 13, 2013 4:51 PM

14:40 as rx'd, except I used a 1 pood kb for the first two sets; wish I had used the 1.5 for the whole thing, since the last set went quite well. Also, split the pull-ups be doing 1/3 regular, 1/3 neutral and 1/3 reverse grip, all from deadhang. Gotta get faster with the pull-ups...

M/28/5'11''/195

Comment #221 - Posted by: Kent at June 13, 2013 5:31 PM

Rx'd-5:18
Viking warrior conditioning by Kenneth Jay is what made that time possible.

m/39/5'9/183
CFWU-2. HSPU instead of PU 2nd. Superman. Burgener. Row 500m.
9:56
Faster than last time surprisingly. Hope other times weren't squat snatches because they weren't this time. At Clubworx. Used gloves since no pads for PU bar.
10/24/11:10:32
Snatches much better this time. Still need to open hip better. Way too broken though. PU not bad. Decent job pushing & getting back to weight after rests.
10/07/10: 11:57

Comment #256 - Posted by: jrm at July 2, 2013 4:09 PM

M/24/5'11"/166lbs

Subbed Kettlebell to Dumbbell and Scaled to 40lbs

11:56

Comment #257 - Posted by: Antonio at July 8, 2013 8:25 AM

16:45 rx'd
Took this one on only two days after taking out my lower back going overboard with poor form on the back squats during the CF Total. Did a long warm up with special attention to the lower back to make sure I wouldn't make the problem worse. Lower back was feeling ok, so I went for it.

Snatches were slow but steady, pull ups were somewhat broken, but made it through, smoked and at a worse time than last time, but it was good to keep at it despite the back injury earlier in the week.